WOD 9/26/14

Turkish Getup: Work up to a heavy single for both arms Then… “Wacky Wiser Partner Friday” For Time: 42 KB Thrusters, 53/35 30 Burpee Box Jumps, 24″/20″ 30 Kb Thrusters 20  Burpee Box Jumps 18 Thrusters 10 Burpee Box...

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WOD 9/25/30

Power Clean and Jerk 2-2-2 Then: 30 Double Unders 5 Power Snatch (155#/110#) 25 Double Unders 4 Power snatch 20 Double Unders 3 Power Snatch 15 Double Unders 2 Power Snatch 10 Double Unders 1 Power Snatch 10 Double Unders 1 Power Clean & Jerk...

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WOD 9/24/14

EMOM 7 minutes: Hang Snatch (above knee) + Hang Snatch (below knee) + Snatch (floor) Then… 12 min ladder 100m Run 3 Kb swings, 70/53 3 SDHP, 70/53 100m Run 6 Kb Swings 6 SDHP 100m Run 9 Kb Swings 9 SDHP * Continue this pattern in accents of...

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WOD 9/22/14

Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions of the following as possible: 8 Ring Dips 4 Pullups 8 Jumping squats Start each round where you left off. Count...

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WOD 9/21/14

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West Chester  

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WOD 9/19/14

TEST: 1 Rep Max Front Squat  Then… “Wacky Wiser Partner Friday” 15 Minute Clock: 100 cal Row 50 Planking Burpees AMRAP remaining time:  Rope Climbs, 15 ft    

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WOD 9/18/14

Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter Run 9 Overhead Squat (95/65) 9 Box Jumps Rest 1 Min Then: 2 Min Max Effort Ring Dips...

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WOD 9/17/14

Power Clean: 3-3-3 Then… AMRAP 10 Minutes: 10 Pistols, alt 10 Toes 2 Bar (sub v-ups) 10 Shoulder to OH, 135/95 —–3 minute break——- AMRAP 3 Minutes: M.E. Double Unders     REGISTRATION IS OPEN!

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WOD 9/16/14

Back Squat 2-2-2 @90-95% Then….. With a 17 Minute Running Clock AMRAP 5 Minutes 10 Wall Balls 20/15 10 feet 10 Chest to bar pullups 2 Minute Rest AMRAP 10 Minutes 200m Run 10 KB Swings 70/53 3 Bar Muscle Ups   If anyone tries to use...

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WOD 9/15/14

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength Skill: 5 Rounds for Quality (20 min cap) – 15 Squats. Descend counting to 3. Hold the bottom...

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